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The FAF AFAP Digest

Friday, Feb. 10

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by , February 10th, 2012 at 05:38 PM (2006 Views)
Swim/SCY/Solo:

Warm up:

600 various
5 x 50 single arm fly @ 1:00
8 x 25 shooters w/fins @ :40
6 x 25 over kick free, no breath @ :40ish
50 EZ

Speed/LP Sets:

8 x 25 burst + cruise @ 1:00
-- 4 dolphin kick, 4 swim
50 EZ

Then, I did a Rich Abrahams set:

6 x broken AFAP 100s @ 10:00:

#1-2: 50 @ :20 rest + 2 x 25 with :10 @ 75

#3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75

#5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

Swim 200 very easy after each effort.

Went:
1 = IM, :50
2 = IM, :50
3 = fly, :45 mid
4 = breast, :55
5 = fly, :45 flat
6 = fly, :44 flat

Total: 3300


ART, 30 minutes:

My chiro worked on my elbows and left side shoulder/scapular area. He said the elbows felt better. They feel much better to me as well, though I can tell they're not healed. And it's possible the cortisone shot in the right elbow is disguising some of the underlying tendinopathy. So I still won't lift until after my next doctor's appt. Even then, I'm not sure it's worth re-starting in mid- March with the April champs meets in sight. Maybe just enough to avoid shoulder pain.


+++++++++++++++++++++++++++++

This was the most rest I've ever taken on a set of all out 100s. Even I was a little impatient on the first couple, but thereafter I enjoyed the rest. 350 yards of AFAP fly is quite a bit for me. My legs were pretty fried by the end, and I actually felt the Wednesday night weights right from the start. I'm pretty tired after that effort, and looking forward to my day off tomorrow. And looking forward to not doing rehab exercises today since I went to ART.

Preliminary SCM TT rankings are out:
http://www.usms.org/comp/tt/toptenlist.php.

Definitely my best season ever. I was faster than 2010 in every event except 100 fly, despite not having the greatest summer/fall of training and doing zilch aerobic work.

Place Event Name Age Club LMSC Time
1 W50-54 50 Free Leslie C Livingston 50 GMUP Potomac Valley 28.53
1 W50-54 50 Back Leslie C Livingston 50 GMUP Potomac Valley 30.58
1 W50-54 100 Back Leslie C Livingston 50 GMUP Potomac Valley 1:09.25
1 W50-54 50 Breast Leslie C Livingston 50 GMUP Potomac Valley 38.22
1 W50-54 50 Fly Leslie C Livingston 50 GMUP Potomac Valley 30.35
2 W50-54 100 Fly Leslie C Livingston 50 GMUP Potomac Valley 1:11.30
1 W50-54 100 IM Leslie C Livingston 50 GMUP Potomac Valley 1:11.99


GMUP's 200 mixed medley relay was #2 -- not bad for a small team!

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Updated February 10th, 2012 at 09:11 PM by The Fortress

Categories
Swim Workouts , ART

Comments

  1. qbrain's Avatar
    I have a swim meet in a couple weeks that will end up resembling that set.
  2. The Fortress's Avatar
    Quote Originally Posted by qbrain
    I have a swim meet in a couple weeks that will end up resembling that set.
    Excellent. Now do some speed work so that it will be a lactate workout, not a slow aerobic swim.
  3. SwimStud's Avatar
    If I didn't know you so well I'd accuse you of braggin'

    Hey if that list is what hanging on the wall in the pool gets you...
  4. The Fortress's Avatar
    Lol. I'm still trying to convince myself that's me!

    It may encourage me to be even less well-rounded. I'm doing even more fast 15s and 25s.
    Updated February 10th, 2012 at 11:28 PM by The Fortress
  5. chowmi's Avatar
    Fort, being #1 in many events and strokes, not to mention throwing a couple of masters world records in there, and yawn...breaking your own records...you are very very well rounded!!!!

    Congratulations!!!! I think you should try for Pool All Star or whatever that award is that you get when you have the most #1 times.
  6. The Fortress's Avatar
    I meant less well-rounded in the nature of my training. Chris S. was saying that a well rounded training program should NOT just focus on speed or race pace work, and that's basically what I do.

    Thanks!
  7. Bobinator's Avatar
    WTG Leslie! Being 50 agrees with you!
  8. Ahelee Sue Osborn's Avatar
    Awesome TT list FORT! No secrets on just how you got there!!

    Congratulations! And gratitude for ALL the consistent blog sharing
  9. The Fortress's Avatar
    Quote Originally Posted by Bobinator
    WTG Leslie! Being 50 agrees with you!
    Thanks Bob. Only in swimming is aging up a good thing! But it was a very good year.
  10. The Fortress's Avatar
    Quote Originally Posted by Ahelee Sue Osborn
    Awesome TT list FORT! No secrets on just how you got there!!

    Congratulations! And gratitude for ALL the consistent blog sharing
    Thanks Ahelee. Nope, I seem to have zero training secrets left, it seems. I keep being told my approach is extreme (though it feels normal to me now), so I'm not sure how many would really adopt it. Probably piecemeal.